https://clarityintegratedhealth.com/homepage daily 1.0 2017-10-04 https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1483658037681-7ZTR46OOBN3NKXAWQBCH/102HBRSD.JPG Home https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1483724016778-HSANXH1EN1DGIS4H6572/018HBRSD.JPG Home https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1483724289988-MWLFUKCU29ZRWIKX8AU6/IMG_0486.jpg Home https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1459308759854-TPN4ULA0VSBQQHG79LUK/0067FH.jpg Home https://clarityintegratedhealth.com/daily-methods daily 0.75 2017-01-21 https://clarityintegratedhealth.com/daily-methods/2017/1/19/blog-4-fear monthly 0.5 2017-01-21 https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485040464503-CS1LN4EEXU3WEUEDKX00/image-asset.jpeg Living well - Blog #4: Fear https://clarityintegratedhealth.com/daily-methods/2017/1/5/blog-3-calm monthly 0.5 2017-01-21 https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485040868668-X51YR4QKOPS0232QQFZJ/image-asset.jpeg Living well - Blog #3: Calm https://clarityintegratedhealth.com/daily-methods/2016/12/25/blog-2-christmas monthly 0.5 2017-01-21 https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485040635905-4M250Z7TKFRH91G7SIC7/image-asset.jpeg Living well - Blog #2: Christmas https://clarityintegratedhealth.com/daily-methods/2016/12/1/blog-number-1 monthly 0.5 2017-01-06 https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1483736040860-KXR9VSQZP70T80LX4YJM/image-asset.jpeg Living well - Blog #1: Time off https://clarityintegratedhealth.com/tools-and-resources daily 0.75 2017-01-21 https://clarityintegratedhealth.com/tools-and-resources/2017/1/21/stretching-for-cyclists monthly 0.5 2017-01-22 https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043095099-ERZTV00F6SSBG0R4C2M5/image-asset.jpeg Tools and resources - Stretching for cyclists I like this one. You sit cross legged and let your hands dangle over the edge. But see how my butt isn't on the dock? https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043071274-4TAEJDBYSH7ZJKFOPFPY/dock_7.jpg Tools and resources - Stretching for cyclists Get a friend to help you! https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043830354-2FYOD1UQLMIZPVXUS0TA/dock_15.jpg Tools and resources - Stretching for cyclists This little stretch you can do anywhere you can find a tree or something to hold on to https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043147144-WJEEUCR0T9WRYO1OG4Q9/dock_10.jpg Tools and resources - Stretching for cyclists Here is another way to get the same stretch. Reach behind your knee and pull the leg forward – try to keep your bent knee flat/open to the side. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043823017-SHX4VG7MAT7IDWRCRNFQ/dock_16.jpg Tools and resources - Stretching for cyclists Clock stretch. Oh boy this one really is my favorite it feels soooo good. Lie on your side with your top leg bent out in front of your body. Your top arm starts at 9:00 and then you slowly bring it up to 12, and open to 3:00. Does that make sense? You’ll feel it, you just let your arm lie out there and your open up your shoulder. Relax, breath mmmm https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043345138-D8K7SJN1IIAL6GKZ6V88/image-asset.jpeg Tools and resources - Stretching for cyclists When pushing down on the toe beds, make sure that the legs are as straight as possible. If you are on your own, put your legs up against a wall or tree and just breathe. This is better then just reaching for your toes while sitting, explains Bond, "it's a Great way to reduce leg cramps". Relax your back. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043056560-3U49KW3HWVE5HXE7RQST/dock_6.jpg Tools and resources - Stretching for cyclists This stretch opens up your quads and hamstrings. Focus on relaxing your low back. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043029088-7W2WK05J87YSAB4PT1PQ/dock_3.jpg Tools and resources - Stretching for cyclists And then back. You know this one. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043038215-U3W4IJ2KK6XBPF7KSY4A/dock_4.jpg Tools and resources - Stretching for cyclists If possible, protect your kneecaps with something soft. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485042908734-9QHI213BJUXPFTB5QYT9/dock_2.jpg Tools and resources - Stretching for cyclists …and this https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043425426-1PXUKN9U9N03X191GPHK/dock_11.jpg Tools and resources - Stretching for cyclists This one is not painful at all. Notice how I’m really relaxed and focused on my breathing? You will be too. When you add the cross over, you add a full hip and glute stretch! https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485042872849-EI2603681B5320LC76BA/dock_1.jpg Tools and resources - Stretching for cyclists Take a Second and Do This https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485042989494-B8HA5FWRGITRWL2MIKTD/image-asset.jpeg Tools and resources - Stretching for cyclists Super important to stretch the forearms after a long ride. Keep your shoulders down and note the thumb position, facing downwards. Make sure you stretch both sides. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043166227-S68HA7QYOJNPSZRE6ZOM/dock_12.jpg Tools and resources - Stretching for cyclists Relax your lower back all the way to your toes. Get your friend to push your toes down like this… https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043087745-4KFDG4EBSMM32AGW6ZO5/image-asset.jpeg Tools and resources - Stretching for cyclists There. I could stay like this for a while - feels great on those uber tight hips you get from biking. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043050188-Q7IT0UKPLX0QQJK2TV0F/dock_5.jpg Tools and resources - Stretching for cyclists By bringing in your leg to your glute, you add an even more effective stretching to the mix. https://images.squarespace-cdn.com/content/v1/56cfa4d0555986c507b1a335/1485043194011-E85M01QOS4PSXSMLQTTJ/image-asset.jpeg Tools and resources - Stretching for cyclists Doing the same stretch on a tree. 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